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The 4 P's of Hydration

A solid plan and lots of practice will ensure you have the race of your life.

Vinu Malik has been a triathlete since he was 17. Since the mid-80s he’s been competing at IRONMAN races around the world. Once bitten by the IRONMAN racing bug, Malik began to travel the world competing at events. In 1997, while competing at IRONMAN Lanzarote, he noticed an athlete running along with a homemade drinking belt, which got him thinking about creating a better system.

"I realized that, at the time, there had been great developments in wetsuit technology and aero technology for the bike, but on the run it was so much more common to have an issue with nutrition or hydration that can affect your race," Malik says. "I had a lot of issues with dehydration in my earlier races."

Malik remains an avid IRONMAN participant, but he’s also become a guru of running hydration for athletes of all levels. When three-time IRONMAN world champion Craig Alexander first moved to full-distance racing, he was encouraged by Lisa Bentley, an avid FuelBelt user, to touch base with Malik.

"Craig uses his FuelBelt to keep his tank somewhat full while running at a 6:10 marathon pace. He’ll go through 15 or so seven ounce bottles during a race," Malik says.

Following are Malik's tips on how to stay hydrated during long training runs or races this summer:

Practice your nutrition: "I’ve done 36 IRONMAN races and I still feel like I’m dialing in my nutrition needs while racing. If you practice your nutrition during training, there is less room for error. Find out what is on the course and make sure you get those products to train with. The rule of thumb, typically, is to aim for 300 to 400 calories per hour. When it comes to picking your nutrition products, read the labels for calorie content. Check out the testing the companies have done."

Personalize your hydration plan: "Everyone is a bit different, especially when it comes to sweat rate. Using a belt for a long training run is a no brainer to ensure you stay hydrated, but even in races, where you’ll hit an aid station every mile, having something with you doesn’t hurt. A mile can be a long stretch if you’re not having a good day."

Pick the right tools: "A handheld bottle is great for someone who doesn’t want to carry anything around their waist. I designed the FuelBelt so that it incorporates smaller bottles that are distributed around the belt and there are different options —usually either a two- or four-bottle belt. At different times of the year you might find that your needs will change, too. In the middle of the winter a two-bottle belt might be just fine. In the heat of the summer you might need a four-bottle belt for your long training runs."

Perfect fit: "Every belt fits differently. We offer one size fits all styles and custom fit designs, which tend to be the most comfortable. There is definitely a sweet spot you need to find on your hips that will be the most comfortable while you’re running."

Malik adds that by learning how to use your hydration system as a tool, you’ll figure out exactly what you’re going to need on race day. "If you do it properly, there are fewer surprises on race day," he says, which is part of the key to improving your overall IRONMAN race experience.